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  6. Sardine vs. Welsh onion

Sardine vs. Welsh onion — In-Depth Nutrition Comparison

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Differences between sardine and welsh onion

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and iron, while welsh onion has more vitamin K and vitamin C.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Sardine has a lower glycemic index. The glycemic index of sardine is 0, while the glycemic index of welsh onion is 39.

The food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Onions, welsh, raw.

Infographic

Sardine vs Welsh onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +69.6%
Contains more CalciumCalcium +2022.2%
Contains more PotassiumPotassium +87.3%
Contains more IronIron +139.3%
Contains more CopperCopper +165.7%
Contains more ZincZinc +151.9%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +8683.3%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +26.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin B3Vitamin B3 +1211.3%
Contains more Vitamin B5Vitamin B5 +279.9%
Contains more Vitamin B6Vitamin B6 +131.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1315.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +7338.5%
Contains more FolateFolate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1195.8%
Contains more FatsFats +2762.5%
Contains more OtherOther +517.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +6808.9%
Contains more Poly. FatPolyunsaturated fat +3200%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Welsh onion
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Welsh onion DV% diff.
Vitamin B12 8.94µg 0µg 373%
Vitamin K 2.6µg 193.4µg 159%
Selenium 52.7µg 0.6µg 95%
Phosphorus 490mg 49mg 63%
Cholesterol 142mg 0mg 47%
Protein 24.62g 1.9g 45%
Calcium 382mg 18mg 36%
Polyunsaturated fat 5.148g 0.156g 33%
Vitamin C 0mg 27mg 30%
Vitamin B3 5.245mg 0.4mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Iron 2.92mg 1.22mg 21%
Fats 11.45g 0.4g 17%
Choline 75mg 5.3mg 13%
Sodium 307mg 17mg 13%
Copper 0.186mg 0.07mg 13%
Vitamin B2 0.227mg 0.09mg 11%
Vitamin E 2.04mg 0.51mg 10%
Fiber 0g 2.4g 10%
Monounsaturated fat 3.869g 0.056g 10%
Vitamin B5 0.642mg 0.169mg 9%
Calories 208kcal 34kcal 9%
Zinc 1.31mg 0.52mg 7%
Saturated fat 1.528g 0.067g 7%
Vitamin B6 0.167mg 0.072mg 7%
Potassium 397mg 212mg 5%
Vitamin A 32µg 4%
Magnesium 39mg 23mg 4%
Vitamin B1 0.08mg 0.05mg 3%
Folate 10µg 16µg 2%
Carbs 0g 6.5g 2%
Manganese 0.108mg 0.137mg 1%
Net carbs 0g 4.1g N/A
Sugar 0g 2.18g N/A
Tryptophan 0.276mg 0.021mg 0%
Threonine 1.079mg 0.074mg 0%
Isoleucine 1.134mg 0.081mg 0%
Leucine 2.001mg 0.113mg 0%
Lysine 2.26mg 0.095mg 0%
Methionine 0.729mg 0.021mg 0%
Phenylalanine 0.961mg 0.061mg 0%
Valine 1.268mg 0.084mg 0%
Histidine 0.725mg 0.033mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
119%
Sardine
51%
Welsh onion
Minerals Daily Need Coverage Score
94%
Sardine
17%
Welsh onion

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 290mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 1.461g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $6.8)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 2.18g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.